When designing a fitness program, it is important to understand which activities the program aims to improve.
Hiking and walking are bipedal activities in which weight is transferred from limb to limb. It is impossible to walk with both feet on the ground simultaneously! This means that each leg absorbs weight independently, a key consideration when designing the program. Exercises need to focus on single-leg variations to incorporate a dynamic/balance component. For example, if the goal is to strengthen the quadriceps, common options include leg presses or Smith rack squats. These do target the quadriceps, but they don’t develop the supporting muscles or the movement pattern required when undertaking single-leg activities like walking, jumping, or running. For this reason, the following program emphasises single-leg training.
Deep and Superficial Calf
A key group of muscles, the calf comprises primarily of two muscle groups: deep and superficial. Both work when the knee is straight, and the deeper group works harder when the knee is bent or when leaning forward (as in ascending an incline). The calf muslce absorb approximately 40% of the ground reaction forces transmitted through the legs. If ground reaction forces are not absorbed by the calves (e.g., due to weakness or fatigue), they will be transmitted to the knee and hip joints.
Anterior & Lateral Tibials
Often overlooked in gym programs, the muscles in the anterior and lateral compartments of the leg are important for toe lift and provide dynamic ankle stability.
Quadriceps & Hamstrings
The quadriceps are a powerhouse group for walking and hiking. They are integral for both uphill and downhill efforts. Strength exercises can target the knee joint ranges of 0-60 degrees (generally uphill & downhill) and 60-100 degrees (for deep steps).
Our greatest limitation when ascending is usually our cardiovascular fitness (i.e., huff-and-puff syndrome), and when coming down, our quadriceps (i.e., jelly-leg syndrome).
Hamstrings work across both the knee and hip joints. At slow speeds (i.e, walking and hiking), they mostly assist in stabilising rather than propelling us. The stronger the propulsive muscles are working (e.g., calf, quadriceps and gluteal), the stronger the hamstrings need to be. The gluteals provide hip stability and power when going up hills. Not often realised, but especially in women (due to a wider pelvis), the smaller gluteal (minimus and medius) muscles provide critical support against side-to-side sway. The primary direction of travel is forward, so any side-to-side sway reduces efficiency and can lead to injury. Trekking poles can be of assistance for this reason.
Trunk & Arms
Strong legs require a solid core to operate efficiently; otherwise, strength leaks proximally. Plus, if you are hiking with a pack, you need to be able to carry it. These exercises are aimed at improving strength in the abdominal and back muscles.
While you might not think arm strength is important, it is used when driving your arms forward during hiking, pushing through your trekking poles, pulling up on obstacles, or simply humping your pack on and off, all of which require good arm strength.
Grip strength is a known biomarker of longevity (it is largely consistent in explaining concurrent overall strength, upper-limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multimorbidity, and quality of life). Sure, working hand grips won’t make you live longer; rather, stronger people have stronger grips, and as a consequence, experience all of the benefits of being stronger.